Monday, September 22nd, 2025
Strength / Weightlifting
Overhead Squat
Every 90 seconds x 8 Sets
1 Rep @ 70%+ of 1RM Snatch
Conditioning
“Helanasty”
3 Rounds for Time:
21 Alternating Dumbbell Snatch
400m Run
12 Overhead Squats
Dumbbell: 50/35lb (22/15kg)
Barbell: 115/75 lb (52/34kg)
*Originally Programmed on October 2nd, 2023
Optional Accessories
4 Sets: For Quality
100ft (30m) Dual Kettlebell Overhead Carry
8/8 Goblet Crossover Step-Ups
Box Height: 20in
Kettlebells: Choice on Loads
